What are some common factors that harm or damage your DNA? Our lifestyle, daily habits, food, and sleep patterns. That’s it. These are the major adverse factors affecting our genetic health.
Can we manage it? Of course, why not?
Let me give you a simple daily routine that not only strengthens your DNA but also improves your overall fitness. Please note that I am not a fitness or nutrition expert. This routine is based on what I know about our DNA.
Stay tuned.
Related article: 5 Simple and Scientifically Proven Tips to Make Your DNA Healthy.
Key Topics:
The Simplest Daily Routine To Strengthen Your Genetic Health
Here is how you need to spend your 24 hours to strengthen your DNA and improve your genetic health.
Wake up Early:
Don’t worry, I will not ask you to join the 4 am or 5 am club. You can wake up at 6 or 6.30 am, that’s fine. Don’t touch your phone first. Go outside, breathe some fresh air.
Now, drink normal or gentle warm water, without brushing. All the good microbes in your mouth will reach your gut directly. The room temperature or gentle warm water activates enzymes and starts biological activities.
Give yourself 15 minutes with water and fresh air. Now your body is ready to work!
Exercise, yoga and meditation:
It is scientifically proven that regular exercise will benefit your genetic health. I will not advise any exercise plan or routine here. Just simple fitness training or your routine plan that you follow is enough.
Meanwhile, do some yoga and meditation. Meditation will help you relax. We will discuss the role of meditation in your genetic health in some other articles. For this, remember that mediation can restore or reprogram your epigenetic profile.
Note:
You can shift yoga and meditation in the evening as well, after your work, which will help you relax.
Protein-rich Breakfast:
Now it is the time to fill your tummy!
Breakfast is the most important meal of the day. Take a protein-rich breakfast. Also, you can add veggies or fruit juice for better nutrition. Protein provides essential amino acids that your body needs and synchronizes your DNA’s function.
Avoid caffeine-rich drinks in the early morning. Excessive caffeine consumption can harm your genetic health. You are all set for your work.
Don’t tell anyone, you can drink a small cup of coffee before starting your work.
Veggies-rich lunch:
To actively work for the entire day, you need energy, hence lunch is important! Avoid eating rice, chapati or other heavy food for lunch. I strongly recommend eating a vegetable-rich lunch. This diet will provide nutrients, energy, and some essential vitamins too.
Avoid deep-fried, processed and packaged food items.
Don’t stress:
Your workplace, traffic and extreme urban noises trigger stress. This secretes stress hormones, and as it is your daily routine, it will make stress patterns in your epigenetic profile. Be calm, happy and listen to soulful music.
Spend time with family:
It is important to spend quality time with the family. When you reach home, talk with your wife, parents and discuss your day. Play with your children or ask them about their day, their problems or what they did the whole day.
The whole point here is to spend quality time with family. This will release happy hormones like dopamine, serotonin, oxytocin and endorphins. And strengthen your epigenetic profile and activity of important genes.
Simple dinner:
Nutrition experts suggest that your dinner should be very light but rich in nutrients, too. I personally recommend following a simple dinner strategy: eat rice and fruit, drink milk and avoid heavy, oily, and fatty junk food.
Your body needs to be relaxed. It has to work at night, while you are asleep. During sleep, our cells perform vital and maintenance functions like DNA repair.
Follow Moai:
Urban lifestyle is full of stress. Be a part of “Moai.” Remember the Okinawa ritual? No?
Moai is basically a social gathering or activity to connect with people, share a meal, thoughts and problems, emotions, etc. Make your own Moai. You will feel happy and this will release good hormones and strengthen your epigenetic profile.
Happiness is also important for good sleep. And good sleep improves your cellular activities. Moai should be like a 30 to 45-minute session with your community or neighbours.
Sleep:
You spent your day well, took your meals on time, met people, enjoyed your day and now it is time for sleep. Sleep is a crucial part of our daily life. As per the circadian rhythm, we should have to sleep between 10 to 11 pm.
Remember, your sleep schedule also impacts your genetic health. As aforementioned, cells perform vital activities during sleep, so take a good and deep sleep. And again, at 6.30 in the morning, your next day will start.
Daily schedule for strengthening your genetic health:
| Activity | Time | Details |
| Wake up | 6 or 6.30 am | Wake up, drink water, and spend a few quiet minutes with yourself. |
| Exercise, yoga and meditation | 6.30 – 7.30 am | Do your planned workout, stretch, practice yoga, and meditate for mental clarity. |
| Breakfast | 8.00 – 8.30 am | Have a balanced breakfast with protein, fruits, and nutrient-rich foods. |
| work | 9.30 on ward | Focused work/study time. |
| lunch | 1.00 – 2.00 pm | Eat a vegetable-rich meal. Avoid junk and processed foods. |
| Traffic time | 5.30 – 6.30 pm | If commuting, stay calm and listen to uplifting music or podcasts. |
| Family time | 6.30 – 7.30 pm | Spend quality time with your family. |
| Dinner | 8.00 – 8.45 pm | Light dinner with fruits, rice, and a glass of milk. |
| Moai time | 9.00 – 9.45 pm | Meet friends, connect with people, or enjoy social time. |
| Before sleep | 10.00 – 11. 00 pm | Prepare for bed, relax, and avoid screens. |
| Sleep time | 11 pm – 6.30 am | Aim for deep, restful sleep. |
Note: You can adjust the time as per your need, but take at least 7 to 8 hours of sleep and try to sleep at 11.00 pm.
Some more points:
- Avoid excessive caffeine consumption.
- Avoid screen time in the morning and at night.
- You can also include a half hour of reading time in your schedule.
- Make your surroundings clean and green; this will additionally help you to stay healthy.
- Find your Ikigi- purpose in life.
Wrapping up:
We should take our genetic health seriously. The reason, our DNA becomes weak after every generation and is vulnerable to disease and cancer. Cancer and birth defects are rising every year.
The problems are urbanization, industrialization, capitalism, stress, extreme work pressure and unbalanced lifestyle. Life’s ultimate goal is to be healthy and happy. Don’t be so money-greedy; maintain your healthy lifestyle.
Live life to its fullest.
